How to Prevent Blisters While Hiking

Nothing ruins a great hike faster than a blister. Blisters are caused by friction created when your foot rubs against parts of your boot, stones or other small items that may make their way into your boot. With a few simple adjustments, you can prevent blisters from becoming a problem on your hike.

Difficulty:

Moderately Easy

Instructions

1. Buy a well-fitting boot. Preventing blisters while you're hiking begins with your boot and choosing one that fits well is the first step to preventing blisters from starting. If your boot fits well except for on uphill climbs, you might try inserts for the hotspots.

2. Wear liner socks with hiking socks. Hiking socks, which are designed specifically for the demands and conditions of hiking, will provide extra padding and wick moisture away from your foot. Liner socks transfer moisture away from your foot and provide a close-fitting barrier that will help alleviate irritation.

3. Break in your boots. Before going on a day trip or longer, spend some time in your boots. This will also let you know about potential irritations or areas that might need extra protection. Breaking in your boots is about softening the boots up and toughening your feet. Repeat the process if you haven't worn the boots in several months as well.

4. Stop at the first hint of a blister and remove the stone, dirt or other object that is causing the problem. If your shoe is the culprit, rub the shoe area with the blunt end of an all-purpose knife.

5. Tape areas that are prone to blisters with wide, smooth athletic tape. Make sure that there are no wrinkles in the tape. This will help reduce rub spots.

6. Cover any developing blisters with a product which will protect the blister area and provide a cooling layer. Cover this with a layer of athletic tape.

Tips & Warnings

• When you are breaking in your boots, rub developing hotspots with rubbing alcohol. This can help develop calluses in those areas and prevent blisters.